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Six Weight Loss Tips: What Your Doctor Probably Won’t Tell You

You hear a lot about weight loss. Low carbs, plant-based, Keto, and exercise! Here are some tips that often get overlooked in the discussion!

Cultivate Regular Schedule for Meals, Bedtime, Rising

Disturbed circadian rhythms may encourage obesity and discourage appropriate weight loss.  Your metabolism works better when it is in synch with your body clocks. Light and dark signals control these circadian rhythms. Circadian rhythms help to influence compounds from your gut bacteria. These biorhythms affect your liver’s metabolism and how your body stores fat. 1 Friendly gut flora or bacteria increase production of energy from the food. In contrast, unfriendly gut bacteria cause subclinical inflammation seen in metabolic disorders such as obesity and diabetes. 2 Upset body clocks also increase the risk for complications that result from obesity, diabetes, and cardiovascular disease.

Replenish Gut Bacteria When Taking Antibiotics, NSAIDS, Proton Pump Inhibitor Drugs

Anytime you use an antibiotic drug or an herbal antibiotic (ex. goldenseal), you need to accompany this by taking a probiotic supplement and eating a high fiber diet. The pain-relievers known as non-steroid anti-inflammatory drugs (ibuprofen, Aleve, aspirin) and protein-pump inhibitor drugs for heartburn and ulcers (Prilosec, Prevacid, Nexium) deplete your gut’s beneficial bacteria. Try to find scientific-validated natural remedies to reduce your need for NSAID and heartburn/ulcer drugs.

Feed Your Friendly Gut Bacteria

Diet greatly shapes gut health. A diet of processed foods reduces the biodiversity of beneficial bacteria populating the gut.  Prebiotics come from complex, fiber-rich carbohydrates that take a long time to digest. They nourish friendly bacteria. Although prebiotics seem to have a neutral effect on body weight, they do decrease fasting and postprandial glucose, and improve insulin sensitivity and the cholesterol profile. Prebiotics markedly reduce certain markers for inflammation. Prebiotics demonstrate significant but small effects on body weight. Probiotics introduce new bacteria into the gut and have demonstrated significant but small effects on body weight. 3

While the excess calories consumed are a direct cause of the fat accumulation, low-grade inflammation due to an altered distribution of gut bacteria may also be involved. A low fiber diet fuels inflammation in the intestines, decreases gut health, and promotes weight gain. 4  Diet is not the only factor that determines gut health! A regular schedule, exercise, controlled meal frequency, and sufficient sleep are essential for optional gut health!

Limit Intake of Fatty Foods

While we do need to eat good fats from nuts, seeds, and avocados, a high fat diet changes the circuitry of the brain in such a way as to render appetite control more difficult. Fatty foods, especially the unhealthy kind, cause inflammation in the brain regions responsible for eating behavior.5 Twenty minutes after a meal, gut microbes produce proteins that can suppress food intake in animals. Consuming a high-fat diet changes the shift of gut bacteria in such a way that it could reduce the brain’s ability to control eating. 6 Please note that a reasonable consumption of nuts has been linked to better weight management and less adipose tissue! 

Eat Ample Healthy Protein at Breakfast

Protein-rich foods can curb the appetite and improve weight loss changes especially when consumed in the morning. Caveat! Eating too much protein eliminates an important health benefit of weight loss. A study shows that women who lost weight eating a high-protein diet didn’t experience any improvements in insulin sensitivity. Women who lost weight while eating less protein were significantly more sensitive to insulin at the conclusion of the study. In many overweight and obese people, insulin does not effectively control blood-sugar levels. When that happens, type 2 diabetes eventually develops. In fact, the women in the study who lost weight while consuming less protein experienced a 25 to 30 percent improvement in their sensitivity to insulin.7

Eat Oatmeal or Cooked Whole Grains, Not Ready-To-Eat Cereals (RTECs)

A study, contrasting an oatmeal breakfast to RTECs, found that consuming the oatmeal breakfast resulted in a greater increase in perception of fullness and a greater decrease in perception of hunger and desire to eat, in the 4-hour period after breakfast when compared to consuming the RTEC breakfast.8

Conclusion:

Proper diet and sufficient exercise are important to successful weight management or loss. However, if you have clicked on the links within the article, you will see it includes so much more!

© 2018 – 2020, Wildwood Sanitarium. All rights reserved.

Disclaimer: The information in this article is educational and general in nature. Neither Wildwood Lifestyle Center, its entities, nor author intend this article as a substitute for medical diagnosis, counsel, or treatment by a qualified health professional.

Sources

  1. Argonne National Laboratory. “Gut microbes affect circadian rhythms and metabolism in mice.” ScienceDaily. ScienceDaily, 3 August 2015. www.sciencedaily.com/releases/2015/08/150803212713.htm
  2. Barengolts E. Gut Microbiota, prebiotics, probiotics, and synbiotics in the management of obesity and prediabetes: Review of randomized controlled trials. Endocr Pract.2016 Oct; 22(10):1224-1234.
  3. Barengolts E. Gut Microbiota, prebiotics, probiotics, and synbiotics in the management of obesity and prediabetes: Review of randomized controlled trials. Endocr Pract.2016 Oct; 22(10):1224-1234.
  4. Chassaing B. Lack of soluble fiber drives diet-induced adiposity in mice.American Journal of Physiology – Gastrointestinal and Liver Physiology, 2015; 309 (7): G528.
  5. Society for the Study of Ingestive Behavior. “High fat diet changes gut microbe populations and brain’s ability to recognize fullness.” ScienceDaily. ScienceDaily, 7 July 2015. www.sciencedaily.com/releases/2015/07/150707212451.htm
  6. Cell Press. “Gut microbes signal to the brain when they’re full.” ScienceDaily. ScienceDaily, 24 November 2015. www.sciencedaily.com/releases/2015/11/151124143330.htm
  7. Washington University in St. Louis. “High-protein diet curbs metabolic benefits of weight loss.” ScienceDaily. ScienceDaily, 11 October 2016. www.sciencedaily.com/releases/2016/10/161011130002.htm
  8. Rebello CJ. Acute Effect of Oatmeal on Subjective Measures of Appetite and Satiety Compared to a Ready-to-Eat Breakfast Cereal: A Randomized Crossover Trial. Journal of the American College of Nutrition, 2013; 32 (4): 272

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